Blog 2017-09-14T12:41:07+00:00

January 2018

Tuesday, January 9

SKILL HSPU - EMOM x 8 3-6 Kipping HSPU or 5-8 Box Push Ups or 7-10 Down Dog Push Ups CONDITIONING "Double-Up" 7min AMRAP 35 Double-Unders 11 Thrusters (75/55) 7 Burpee Box Jump-Overs - rest [...]

Monday, January 8

Scales measure gravity, not self-esteem. WARMUP Row 10 cal easy 10 Walkouts 10 Russian Babymakers R0w 8 cal medium 8 Glute-Bridges (heels on box) 8 Pausing P/A Hangs (:03 passive / :03 active) Row 6 [...]

Saturday, January 6

Eating well is evidence of self-respect.   Warm up:  500 M row 5 passive / active hangs 10 walk outs (with push ups) 15 PVC good mornings 20 squats Barbell warm up **together** "Pura Vida" with [...]

FRIDAY, January 5

”Believe, Achieve.” - Warmup Row 500M 3 Rounds: 10 Walkouts 10 Wall-Facing Squats 10 ABMAT SitUp :15 Samson Stretch each side Barbell Warmup As Class - Conditioning "Take Off" In Teams of 3, complete the [...]

Friday, January 5

What can you do today that you were not capable of 12 months ago? Warm up: 2:00 Light Bike or Row 3 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 6 Alternating Spiderman [...]

Thursday, January 4

The new year means nothing if you are still in love with your comfort zone. Warm up: 30 Seconds Single Unders + 300 Meter Row + 30 Seconds Double-Unders 1 Round of 10 Slow Air [...]

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